Indian Spiced Cauliflower Spinach And Garbanzo Beans Recipes

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VEGETARIAN CHANA MASALA WITH SPINACH



Vegetarian Chana Masala With Spinach image

Chana masala with spinach is a recipe variation for a traditional vegetarian Indian dish made from chickpeas (garbanzo beans) in a spiced sauce.

Provided by Jolinda Hackett

Categories     Entree     Dinner

Time 25m

Yield 3

Number Of Ingredients 10

1/2 onion (diced)
3 cloves garlic (diced)
3 tablespoons olive oil
1 can (16 ounces) chickpeas (undrained, or 1 1/2 cups precooked chickpeas plus 1/2 cup water)
2 tablespoons lemon juice (juice from one lemon)
1/2 teaspoon curry powder
1/2 teaspoon coriander powder
1/2 teaspoon cumin
1/2 teaspoon garam masala
1 pound spinach (a large bunch or two handfuls, rinsed)

Steps:

  • Gather the ingredients.
  • In a large skillet or frying pan, sauté onions and garlic in olive oil until soft, about 3 to 5 minutes.
  • Add chickpeas straight from the can, including all the water.
  • Add lemon juice, curry powder, coriander powder, ground cumin, and garam masala. Simmer about 10 to 15 minutes, stirring occasionally, adding more water if needed until chickpeas are cooked and soft.
  • Reduce the heat, add spinach and cover. Allow spinach to wilt for 2 to 4 minutes.
  • Serve immediately and enjoy your chana masala. A dish like this should be served with either plain white rice, simple Indian basmati rice , Indian lemon rice, or quinoa . But another alternative is to serve it with warm Indian bread such as naan, roti, or chapati. Those are excellent for dipping into the mixture. Refrigerate any leftovers and enjoy them within three to five days. Chana masala is perfect for freezing and taking to the office for lunch later, so make a double batch if you'd like. It will retain the best quality in the freezer for three to six months and reheats easily in the microwave. Be sure to label the container with the date and contents. For a heartier chana masala, toss in some tofu with the chickpeas and serve over rice.

Nutrition Facts : Calories 406 kcal, Carbohydrate 48 g, Cholesterol 0 mg, Fiber 15 g, Protein 17 g, SaturatedFat 2 g, Sodium 526 mg, Sugar 8 g, Fat 19 g, ServingSize 3 servings, UnsaturatedFat 0 g

CHICKPEA SPINACH CURRY (CHANA PALAK MASALA)



Chickpea Spinach Curry (Chana Palak Masala) image

Tired of paying a fortune for takeaways, or just fancy something healthier? Try this tasty healthy chickpea spinach curry, with a tomato and onion spiced gravy and a touch of coconut milk for richness.

Provided by The Fiery Vegetarian

Categories     Lunch and Dinner

Time 25m

Number Of Ingredients 18

3 tbsp sunflower or canola oil
1 large onion finely chopped
4 cloves garlic, crushed
1 inch ginger, finely grated
1 tbsp ground coriander
1/2 tbsp ground turmeric
1/2 tbsp ground cumin
1/4 - 1/2 tsp cayenne pepper or chili flakes
1.5 cups crushed tomatoes (400g)
2.5 cups cooked chickpeas (400g)
1/2 cup vegetable stock (120 ml)
1 cup frozen chopped spinach or 100gm fresh/frozen chopped spinach
1/2 - 1 tsp salt
1 tsp sugar
1 tsp garam masala
1 tbsp lemon juice
OPTIONAL: 1/4-1/2 cup full-fat coconut milk (50-100 ml)
1 tbsp chopped fresh cilantro leaves (coriander leaves)

Steps:

  • Heat the oil in a large pan over a medium-high setting. Sauté the finely chopped onion until golden.
  • Add the crushed garlic and grated ginger and cook for 1-2 minutes, stirring frequently, until the garlic doesn't smell raw anymore.
  • Mix in the next four ingredients (ground coriander, turmeric, cumin, and cayenne) and toast for two minutes stirring often.
  • Add the crushed tomatoes, chickpeas and vegetable stock. Increase the heat to high and once boiling, lower to medium-low to maintain at a simmer for 10 minutes, stirring every now and then.
  • Add 1/2 tsp salt, the sugar, and the spinach. If the spinach is frozen increase the heat until the curry is bubbling away again. Simmer for an additional five minutes.
  • Add the garam masala, lemon juice and coconut milk and stir. Sprinkle over the chopped cilantro leaves and serve hot.

Nutrition Facts : Calories 417 calories, Carbohydrate 47 grams carbohydrates, Cholesterol 17 milligrams cholesterol, Fat 20 grams fat, Fiber 10 grams fiber, Protein 17 grams protein, SaturatedFat 6 grams saturated fat, ServingSize 1, Sodium 669 milligrams sodium, Sugar 16 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 11 grams unsaturated fat

SPINACH AND CAULIFLOWER BHAJI



Spinach and Cauliflower Bhaji image

This dish is half Indian and half Pakistani. This excellent vegetable dish goes well with most Asian foods and it is simple and quick-cooking. Serve hot with roti breads, if wished.

Provided by Remsha

Categories     Side Dish     Vegetables     Cauliflower

Time 40m

Yield 4

Number Of Ingredients 13

¼ cup vegetable oil
2 large onions, coarsely chopped
1 head cauliflower, cut into florets
2 cloves garlic, crushed
1 (1 inch) piece fresh ginger, peeled and chopped
2 teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 ¼ teaspoons cayenne pepper
1 (14.5 ounce) can diced tomatoes
1 ¼ cups vegetable broth
salt and ground black pepper to taste
1 pound fresh spinach, chopped and stems removed

Steps:

  • Heat vegetable oil in a large saucepan over medium heat; cook and stir onions and cauliflower until slightly softened, about 3 minutes. Add garlic, ginger, coriander, cumin, turmeric, and cayenne pepper; stir to coat.
  • Stir tomatoes and vegetable broth into cauliflower mixture; season with salt and black pepper. Bring mixture to a boil, cover, and reduce heat. Simmer until flavors have blended, about 8 minutes. Stir spinach into mixture until it begins to wilt. Cover and simmer until spinach is completely wilted and cauliflower is tender, 8 to 10 minutes.

Nutrition Facts : Calories 252.6 calories, Carbohydrate 26.6 g, Fat 15 g, Fiber 9.6 g, Protein 8.5 g, SaturatedFat 2.3 g, Sodium 426.6 mg, Sugar 10.6 g

ESPINACAS CON GARBANZOS (SPINACH WITH GARBANZO BEANS)



Espinacas con Garbanzos (Spinach with Garbanzo Beans) image

This recipe can be eaten as a side dish or as a light meal. It's great with a grilled pork chop and some crusty bread. Its origins date back to North African cultures and is one of the very popular choices of tapas in Seville's bars.

Provided by Vanessa Moore

Categories     Side Dish     Vegetables     Greens

Time 25m

Yield 4

Number Of Ingredients 7

1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
½ onion, diced
1 (10 ounce) box frozen chopped spinach, thawed and drained well
1 (12 ounce) can garbanzo beans, drained
½ teaspoon cumin
½ teaspoon salt

Steps:

  • Heat the olive oil in a skillet over medium-low heat. Cook the garlic and onion in the oil until translucent, about 5 minutes. Stir in the spinach, garbanzo beans, cumin, and salt. Use your stirring spoon to lightly mash the beans as the mixture cooks. Allow to cook until thoroughly heated.

Nutrition Facts : Calories 169.2 calories, Carbohydrate 26 g, Fat 4.9 g, Fiber 6.4 g, Protein 7.3 g, SaturatedFat 0.6 g, Sodium 600.1 mg, Sugar 1.7 g

SPICED CAULIFLOWER WITH CHICKPEAS, HERBS & PINE NUTS



Spiced cauliflower with chickpeas, herbs & pine nuts image

Roast cauliflower with cumin and caraway then serve with healthy chickpeas and herbs in this Middle Eastern-style salad

Provided by Good Food team

Categories     Lunch, Main course

Time 50m

Number Of Ingredients 7

1 large head cauliflower , broken into florets (about 1kg in total)
2 garlic cloves , crushed
2 tsp each caraway and cumin seed
3 tbsp olive oil
400g can chickpea , drained and rinsed
100g pine nut
small bunch each parsley and dill , leaves torn

Steps:

  • Heat oven to 200C/180C fan/gas 6. Toss the cauliflower, garlic, spices, 2 tbsp oil and some seasoning in a roasting tin, then roast for 30 mins.
  • Add the chickpeas, pine nuts and remaining oil to the tin, then cook for 10 mins more. To serve, stir in the herbs with your chosen dressing.

Nutrition Facts : Calories 407 calories, Fat 29 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 7 grams sugar, Fiber 10 grams fiber, Protein 17 grams protein, Sodium 0.5 milligram of sodium

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